CrossFit Marina - Huntington Beach, CA

WOD Alert

Polar Bear WOD Reminder!

Tomorrow - 0800  Be there or be square/warm!

What to wear:  Long pants (BDU's if you have 'em), running shoes, sweatshirt. Bring extra warm clothes to change into and your favorite big towel/s.

We'll provide the coffee, cocoa, fruit, bagels, pastries and champagne!

Small hint: you'll be getting wet, and chilly.  Remember, just KEEP MOVING and you'll stay warm.  This will be a brief, physically and mentally challenging WOD.  The work will be no more than anyone here has done, but the temperature will add a perspective on functional movement that you will rarely see.

We live by the largest ocean in the world.  It's not unreasonable to think that you may have to do some type of physical work while you're wet.  Why not have the knowledge of how that feels?  You will be pleasantly surprised at how well you do.  We'll be right there with you!

We had our crash test dummy run it today at the same time and temp as tomorrow, just to ensure you'll be having every bit of fun possible!  Woohoo!!!

Sunday

Rest.

We all can use it.  It's been a full week.

Two members of our greater family were laid to rest this weekend.  Justin Elijah Rhine lived a good but all too brief life.  He still gives strength to us in his plain good nature.  "Those we love remain with us, for love itself lives on..."

President Gerald Ford we remember as another good American.  Another good natured man without exceptional flash or braggadocio.  Another "someone who was true and honest."  He just wanted to be a good American and a good husband.  And he was; healing a nation's wounds in time of need.

"Well done, thou good and faithful servant... enter thou into the joy of thy lord."

As we finish 2006, another year of learning and growth for each of us, we ask that you remember the other members of our extended family.  Those performing such vital duties in distant places that we sometimes lose sight of the importance of what they do.  They're just trying to be good citizens too.  Please keep them and the families of those above in your prayers.

Come home safe boys.

   

Saturday

Hang Power Cleans it is!  We should see some decent weight tossed around today.  This is a good finish to the week.

Hang power clean 3-3-3-3-3-3-3 reps

Friday

Who thought this up?!?!  I thought I was bad sometimes...  This Jackie x 3 thing will kick your behind if you don't pace yourself.  Well, even then it may still take its toll.

"Cloned Jackie"
Here goes:
1K Row
50 Thrusters - 45# bar
30 Pull Ups
3x for time!

Thursday

Nice, a warm dry morning (will I jinx it?!) to do our shoulder presses.  Get a good warm up!

Here's the 0600 version:
Shoulder press 3-3-3-3-3 reps

Bring your java!

Review the technique for the press.

Wednesday

It's um, raining. No, it's pouring...  Liquid sunshine!  And the early die hards are already showing up; you guys rock.

We'll be on the C2 today.  3x:
1000m Row.  Rest in between each 1K.

Have a fun and dry day.  Save it up for the Polar Bear!

Remember, when you pull on the row: start from a deep catch and pull like you would in a lift from the ground - legs straightening, then back extending, then arms pulling, in a fluid movement.  On the return (which should be slower than your pull) straighten your arms, lean forward, and get your hands forward of your knees before you come back to the catch position.

Tuesday

Well, after a Christmas Eve trip to the E.R. we're back at the factory with some helpful ways to work off all the food debt we ran up.  The good news, there'll be no trampoline involved in any of it!

                                                              A thumb... ouch!

Today's workload:
5 Rounds of -
400m Run
15 Thrusters
15 Pull Ups

Get some!

Monday

Merry Christmas!

Be with those you love and let them know how much they're loved.  Thanks for all you've given us.  Each of you has inspired and motivated us.

Sunday

Rest.  Remember the season.

Saturday

Our family suffered a terrible loss today.  Our beautiful Jean and her husband Keith have lost their son Justin.  He apparently passed away last night in his sleep.  We knew Justin was a great son and brother to his family.  It was our honor to meet him and his cute sister Lindsey this year.

We simply cannot adequately relay our grief.  They are our extended family and all of our thoughts and prayers are with them.  Please keep them in your prayers.

Saturday

WOD:

400m Run
40 Slam Balls
30 Wall Balls (20# - 10')
20 Walking Lunges
800m Run
20 Pull Ups
20 Box Jumps
20 Overhead Squats (65# Bar)
400m Run
20 Back Extensions
30 Burpees
40 Push Press (25# DB)

Friday

Just for fun, a bunch of elves did a WOD at our place this morning.  They said they needed to get in some quick shape for the holiday work ahead.  Each elf picked an exercise yesterday and they put it all together today; with Denise picking the number of reps... can you say Scrooge?

 

The fun was made up of:
400m Run
30 Push Press
40 Weighted Sit Ups (10#)
50 Walking Lunges

Four rounds for time! 

The quote of the day "who picked the walking lunges!"  (hint - her initials are J-e-a-n)

Thursday

Back Squats

3-3-3-3-3 reps

Wednesday

Anything to keep us warm!

Fight Gone Bad for the 5:30 Class (and maybe the 0600 boys):

Somebody tossed in a snooze grenade!  Looks like a rest minute in FGB from yesterday.

OR an alternate for the day:
5x
Max Bench
Max Pull Ups

Tuesday

JUST ANOTHER DAY AT THE BEACH!

STEVE'S CLASS:

Deadlift 5-5-5-5-5 reps

5:30 Class

" Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

8:15 & 9:15 Class

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Frosty Monday

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Sunday

I believe some rest is in order.  Have a great day!

Reminder: Polar Bear WOD on 1-1-07 at 0800, bring extra clothes and towels.  You will need to have long pants, a sweatshirt, and running shoes for the wod.  We need you to RSVP if you are in.  We'll have nutritious warm stuff when you finish; coffee, cocoa (Val!) hot bagels, champagne...  It'll be a quick and wet introduction to the New Year!

Saturday

Redux here... had to fix the font! We did a little USN inspired WOD here.  Thanks to Oscar S. for the long version of an old favorite:

Here's a quick vid of what people will do when they're hypnotized...  25 Conga line Box Jumps. This came over half-way through when folks were getting a little, um, focused. Download MOV01154.AVI

25 4CT Jumping Jacks

25 2CT Half Jumping Jacks

10 4CT Windmills

10 2CT Windmills

5   4CT Trunk Side Stretches

5  4CT Trunk Rotations

5   4CT Trunk Bends Fore & AFT

20 Regular Push-Ups

10 Press-Press Flings

20 Wide Grip Push-Ups

10 Up–Back & Overs

15 Tricep Push-Ups

10 Hi-Jack, Hi-Jills

20 Regular Push-Ups

10 Press-Press Flings

50 Arm Circles/Rotation FWD/BKDS (Side/Front/Overhead)

50 Abmat Sit-Ups (Legs Bent)

25 GHD Sit-Ups

25 Bent Knee Sit Ups (Knees @ 45)

20 Regular Push-Ups

10 Press-Press Flings

20 Wide Grip  Push-Ups

10 Up-Back & Overs

15 Tricep Push-Ups

10 Hi-Jack, Hi-Jills

20 Regular Push-Ups

10 Press-Press Flings

30/30 Arm Circles/Rotations (Side/Front/Overhead)

50 2CT Squats

50 4 CT Lunges

25  Box Jump

20 Regular Push-Ups

10 Press-Press Flings

20 Wide Grip Push-Ups

10 Up Back & Overs

20 Tricep Push-Ups

10 Hi-Jack, Hi Jills

20 Regular Push Ups

10 Press-Press Flings

2 mn Isometric Hold (Push-Up/Plank Position)

2 mn Isometric Hold (Left Side)

2 mn Isometric Hold (Right Side)

25 4 CT Supermans

40 4CT Flutter Kicks

30 4CT Hello Darlings

50  2CT Leg Levers

20/20 4CT Neck Rotations (each direction)

25 2CT Sitting Knee Bends

25 2CT Hand To Toe Sit-Ups

02 15 Sec Groin Stretches

25 4CT Sitting Flutter Kicks

30 Sec Gecko Stretches

10 4CT Trunk Bends Fore  & AFT

5/5 4CT Trunk Rotations

Then the KB blast at Valley CrossFit was outstanding too.  KB's, Club Bells and all kinds of activities were available, and Mike Hatch was the consummate host.  A series of Brent in action is below.

Awesome Brent!

Friday

Argh!  She told me what the girls were doing but I forgot!!!  I think it's Cindy, no, Helen, wait; ah just show up and have fun...  And Kari get rest and get well; you are missed!

IF, if, you 0530 and 0815/0915/1015 folks are doing Cindy, here's the drill:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

The 0600 crew will be catching up with a nice rendition of Michael:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Either way, when everyone's done they'll look all happy and rested like this...

Thursday

Bring your coffee!?

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Here, as usual, James makes it look easy...  you motivate James.

And here's a video of the man in action.  I have to give the Air Force their props...! Download MOV01095.AVI

Remember:  Keep your back in good arch form, forcefully open the hips, good shoulder shrug, don't bend your arms until your third pull, and get nice and deep into that solid squat.

And most importantly, don't go higher in weight than you can execute with excellent form.  Have fun!

Oh, and you can check out your local rep in the new video on the HQ site!
http://media.crossfit.com/cf-video/CrossFit-trainers.wmv

Wednesday

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

The early guys will do -
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

On the back extension, make sure and maintain that back arch throughout the movement.  You risk injury if you allow the lower back to flex forward.

Tuesday

A little leftover love for the ladies from the certification...

25 Clean and Jerks (Dynamax Ball - aka, PERFECT FORM)
29 Dips
15 Knees to Elbows

3 rounds for time!

Here are Jeff and Mikki Martin, Eddie Lugo, Dave C. and Denise observing as Coach and Nicole provide a little Form Therapy.

And a huge shout out to Eddie and Lisa Lugo for being the perfect hosts and great trainers that they are.  The Certification last weekend was outstanding in the true HQ style.  They pulled it off effortlessly and still had the little girls over for a slumber party.

Monday

Weee're baaaaaaack!

And happy to share some "fun".  Today's WOD is a nice one to help work on form:

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Think FORM only on these Snatches and we'll keep it light; using only PVC.  You'll still get the metabolic challenge... trust me.

Here awesome CF Head Trainer Stacie Sherwood executes one of the most difficult moves... keeping the kids occupied!

Saturday

REST!  An unscheduled break?  Or go ahead and have a nice extra rest day.  We'll start back on Monday.  Have a great weekend!

Stalwarts of the sunrise crew.  Go Packers!

Friday

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

And that's all...!

                                                                          When you row: to get the most power out of your pull it should be a progression of  "legs, back, arms".  You want those legs straight before pulling with the arms.  In fairness, this athlete was about 10 seconds from the end of her WOD when this was taken; and she had been KILLING IT through her workout.  Great job!

Thursday

"Annie"

Double Unders

50-40-30-20-10

AB Mat Sit Ups

50-40-30-20-10

For Time:

Wednesday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday

Murph!  Rest easy young Lieutenant.  In his honor:

Wearing a 20# vest if you have one -   
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed, but start and finish with a mile run.

I hate this so much I love it.  You will too!

Monday

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday

Overhead Squat 5-5-5-5-5 reps